Go Faster Cycling- Improve Your Threshold (FTP) Weeks 1-8 of 16

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:27

This 8 week Go Faster Cycling training plan written by Hunter Allen is made for cyclists or triathletes who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.

This plan is for the athlete can train from 9 to 13 hours a week, has just started in cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days.

The goal of the plan is to increase your threshold and also increase your endurance in the 8 week period.

Before beginning you should be able to complete a 30 mile ride and you would like to be able to complete a 50-60 mile ride in the near future. You are currently riding your bike from 4-7x per week but lack direction and exactly how to best use your training method.

To get the most out of this plan, it's important that you go through the testing information on day one in order to know exactly where your threshold stands.

Best of luck! You can do it!

Sample Day 1
1:30:00
45.4TSS
ACTIVE RECOVERY - Easy Spin (1:30)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 2
1:47:00
127.9TSS
TEMPO 1 x 60 with NP Bursts 15 x 30 (1:47)

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Start out with a 15-minute effort with watts at Endurance (Power Z2, HR Z2, RPE 2-3), smooth and steady. Then pick up the intensity and complete 1 x 60-minute Tempo (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within this hour to watts at Neuromuscular Power (MAXIMAL) for 30 seconds.
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CD: 10-15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2
1:30:00
TEMPO w/NP BURSTS

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Start out with a 15-minute effort with watts at Endurance (Power Z2, HR Z2, RPE 2-3), smooth and steady. Then pick up the intensity and complete 1 x 60-minute Tempo (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within this hour to watts at Neuromuscular Power (MAXIMAL) for 30 seconds.
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CD: 10-15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:15:00
65TSS
ENDURANCE Ride (1:15)

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 5
1:00:00
30.3TSS
ACTIVE RECOVERY - Easy Spin (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 6
2:30:00
144.7TSS
ENDURANCE & TEMPO 1 x 30 (2:30)

WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 30-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
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CD: 10 minutes of easy spinning.

Sample Day 7
2:00:00
104.6TSS
ENDURANCE Ride (2:00)

WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).